Driving Force CrossFit – STP

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Metcon (Weight)

“Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

Cleans

Hips Up, Hips Down

With a lot of reps on the barbell, the more power athletes can generate with their hips, the more time they give themselves to get under the bar. With the nature of the workout, we also have to focus on getting under the barbell quickly. In that second and third set, there may not be as much “oomph” on the way up, so pulling the body under the body becomes that much more important. We can get used to that even when the weight feels lighter. Getting the hips up fast and down fast accomplishes exactly what we’re looking for. Athletes can envision a heavy resistance band attached to their hip. They have to jump hard on the way up to stretch the band. After the hard jump, the band will quickly pull them back down to receive the bar.

Movement Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

_ _ _ _ _ _ _ _

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Overhead

Push Press (Squeeze)

The push press is the first overhead movement to be performed in the complex. The difference between the push press and the push jerk is that the knees do not re-bend at all. Athletes will finish with a strong extension of the hips, knees, and ankles. Squeezing the belly, butt, and quads hard throughout